What supplements should I be taking?

djhaycock · 12-12-2006, 08:42 PM

Right now I take fish oil capsules with my meals, 3-4 per meal, and I'll have a protein shake after I workout, 2 scoops of Optimum Nutrition Chocolate Whey with 1 tbsp of L-glutamine.

What else should I be taking? Main goal right now is adding lean body mass through heavy lifting, low reps.

Thanks for the advice.

ParanoidAndroid · 12-12-2006, 08:45 PM

All I take is fish oil and whey, and it's working out. Those are the only essential ones in my opinion.

The next step would be to add creatine. Should help with low reps. You can take a multi vitamin if you want.

Also, are you having carbs with with your post-workout shake? Adding carbs there will help alot.

Cynic · 12-12-2006, 08:52 PM

Yeah, you want to get a 2:1 - 4:1 ratio of carbs to protein in the PWO drink.

A good MV.

Maybe creatine. If you haven't hit a plateau, that makes it questionable. I take it, but when I run out, I may not bother to restock.

I'm a bit hesitant to recommend BCAAs in light of the recent discussion on it.

ZMA may help if you are zinc and/or magnesium deficient.

ParanoidAndroid · 12-12-2006, 08:59 PM

I can vouch for ZMA, it gives you an awesome sleep. No gains in the gym though, but great if you have trouble sleeping.

raymond3 · 12-13-2006, 10:12 AM

Quote:

Originally Posted by Cynic

Yeah, you want to get a 2:1 - 4:1 ratio of carbs to protein in the PWO drink.

I'm a bit hesitant to recommend BCAAs in light of the recent discussion on it.

ZMA may help if you are zinc and/or magnesium deficient.

I agree with the ZMA...definitely helps me sleep better. Cynic- Im hoping what you are saying about BCAA's isnt entirely true (I too have read the 'recent' discussions). While I know its just a supp (and your diet/workouts must be tight) it has been proven by many (including Berardi, CT and Chad..as well as others) that it is probably one of the best in abundance to add to your diet. I just ordered some myself and will see if it helps at all.